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Early symptoms of magnesium deficiency can include nausea and vomiting, loss of appetite, tiredness, and weakness. Although many people are not getting enough magnesium, deficiency is rare, and symptoms usually indicate an underlying health condition.

In this article, we look at why people need magnesium, what magnesium deficiency means, and what the main symptoms of deficiency are. We also cover diagnosis, recommended dietary allowance (RDA), foods to eat, tips for improving absorption, and magnesium supplements.

Why do we need magnesium?

Nerve and muscle function depend on magnesium.

Magnesium is an essential mineral and electrolyte that plays a role in many bodily processes, including:

energy production

bone and teeth structure

muscle function

nerve function

DNA replication

RNA and protein synthesis

As such, it is vital that people are getting enough magnesium in their diet each day to stay healthy.

Loss of bone density can be of particular concern. In younger people, magnesium deficiency may prevent bone growth. It is vital to get enough magnesium during childhood when the bones are still developing.

Anyone who experiences any of the above symptoms should see a doctor for tests to establish the cause.

Diagnosis and RDA

Diagnosis of magnesium deficiency varies between different countries. This is because it is difficult to accurately measure the amount of magnesium in a person's body. In the United States, doctors estimate a person's dietary intake to establish their magnesium status.

Magnesium supplements

A doctor may recommend magnesium supplements for people who have poor magnesium absorption or an underlying health condition that may prevent sufficient magnesium intake. Doctors might recommend that people over 60 years of age take a magnesium supplement, as absorption decreases with age.

Anyone considering taking a supplement should speak to a doctor first to ensure the supplement does not interfere with any medications they may be taking.

A doctor can also advise on whether a person needs to take a magnesium supplement. Some studies have suggested that taking vitamin and mineral supplements when unnecessary may have no effect or even be harmful.

Magnesium supplements are available in a variety of formulations, such as:

magnesium oxide

magnesium citrate

magnesium chloride

A person's body absorbs the magnesium from the citrate and chloride formulations more efficiently than the oxide form.

Exceeding the recommended dose of magnesium can cause diarrhea, cramping, and nausea. Infants, older adults, and people with reduced renal function are at increased risk of magnesium toxicity and should avoid high-dose supplements.

Outlook

Many people are not getting enough magnesium in their diet. However, for people without an underlying health condition, it is unusual to experience symptoms of magnesium deficiency.

Most people can increase their magnesium levels by eating more magnesium-rich foods. Anyone experiencing symptoms of deficiency should see a doctor.

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